Jackknife Sit-Ups

Exercise Information

  • Alternative Names: V sit-ups, v-ups
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Body only
  • Muscles Targeted: Abs, glutes
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 15-20 reps each
  • Variations: Medicine ball jackknife sit-ups
  • Alternative: Hanging pike, butt-ups, exercise ball pull-in

Jackknife sit-ups, unlike standard sit-ups, involve raising your legs upward and keeping your arms extended so that they are in a jackknife position. These are an effective workout for tightening your abdominal muscles and are suitable for trainees who have mastered the traditional sit-up.

Jackknife Sit-Ups Exercise Information

  • Alternative Names: V sit-ups, v-ups
  • Type: Strength
  • Experience Level: Beginner, intermediate
  • Equipment: Body only
  • Muscles Targeted: Abs, glutes
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 15-20 reps each
  • Variations: Medicine ball jackknife sit-ups
  • Alternative: Hanging pike, butt-ups, exercise ball pull-in

How to do Jackknife Sit-Ups

Jackknife Sit Ups

Extend your legs and lift them at an angle of about 30-45 degrees from the floor while your arms should be kept parallel to your legs. If you find it difficult, you may do the exercise by flexing your knees.

Tips

  • Contract your core muscles when you start this exercise to get the most benefits.
  • Instead of engaging your hips, make sure that you use abdominal strength to lift your legs.

Variation with Medicine Ball

It replicates the movement of jackknife sit-ups but adds extra resistance, and is thus suitable for advanced gym trainees.

Alternative Exercises

  1. Hanging Pike
  2. Butt-Ups
  3. Exercise Ball Pull-In

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